The plan is constructed algorithmically, seeking to produce performance gains by leveraging proven running training principles with proprietary data at every stage of the process.
Season goals are determined by the estimated recruiting standards for your target college, benchmarked to the plan starting date and your graduation year.
Within each season, phases methodically build up training hours and speed, using the graph between your current PR's and season benchmarks to calculate the proper pacing for each training zone.
Weeks are arranged intentionally, taking into account the total weekly mileage plus the intensity of the prescriped workouts to provide a balanced load progression so that you peak at the right time.
Finally, at the individual workout level, CoPacer’s proprietary algorithms automatically adjust interval length and time, plus rest periods, in accordance with the requirements of the date of the schedule.
The plan's purpose is to provide a training framework that is highly adapted to your fitness and recruiting goals over the course of your high school career.